[flak]

April 14, 2008

Forgot to log my weight when I got up but I think it was 162-ish

Post-work weigh-in -- 164.8 lbs -- yeow!

Before-bed weigh-in -- 164.2 lbs.

[flak]

Monday, April 14, 2008

ALMOST DONE

Rode bike to work and home from work, about 8 miles round trip, moderate pace

Today's the next-to-last day of the weight-loss challenge. So far, so good.

Got to campus before work, jogged around the field by the football stadium 6 times. My right Achilles' tendon was bothering me.

At lunchtime I did a light full-body circuit.

Walked around the field by the football stadium, then...

Standard push ups, 5 reps
Supermans 10 reps
Squats 5 reps
Crunches 10 reps

Did the above circuit 3 times

Wide push ups 5 reps
Swimmers 10 reps
Back lunges 6 reps
Reverse crunches 10 reps

Did the above circuit 3 times

Mountain climbers 6 reps
Reverse oblique crunches 10 reps
Vertical tuck jumps 5 reps
Oblique crunches 10 reps

Did the above circuit 3 times

One-leg calf raises on stairs, 20 reps left leg, a few reps right leg

Done

Tomorrow -- Something at lunchtime, PL club workout (last one of the semester) in the evening

[flak]

Tuesday, April 15, 2008

Morning weigh-in -- 162.8 lbs.

Post-work weigh-in -- 163.6 lbs.

After-dinner weigh-in -- 164.4 lbs.

Post-workout weigh-in -- 164.6 lbs. -- whoo, drank a lot of water at the weight room

[flak]

Tuesday, April 15, 2008

HA! FUCK YOU, PETA! FUUUUUUUUUUUUUUUCK YOOOOOOOOOOUUUUUUUUUU!

As I type this, it's two minutes to midnight (Iron Maiden reference), water is boiling to make a box of Velveeta Shells and Cheddar, which I am gonna eat in its entirety, and I HAVE COMPLETED THE WEIGHT-LOSS CHALLENGE SUCCESSFULLY!

Ha!

It was fun, it was tough, it was nerve-racking, it was six days of not eating much.

And I made it through, with my weight always under 165.0 lbs.

I'm surprised I didn't lose more, actually.

If I failed, I woulda had to donate $100 to People for the Ethical Treatment of Animals, an organization I despise. But I didn't. So I don't. Ha ha ha.

Part of the reason for doing this was to see if it seemed feasible for me to get under 148 lbs., to drop a weight class for a powerlifting meet in November. I'm still not sure if I could do it. I might, maaaaaybe be carrying enough extra flab that I could do it, but I dunno. Maybe I need another weight-loss challenge to get down below 160 and see how that goes. Hmmmmmm.

[Old Man]

Nice job flak. That wasn't an easy goal.

I don't know if 148 is reasonable, since you can't cut. You might have to break the state records the old fashioned way...get stronger.

[enright3060]

nice work gramps

[flak]

Originally Posted by Old Man

Nice job flak. That wasn't an easy goal.

I don't know if 148 is reasonable, since you can't cut. You might have to break the state records the old fashioned way...get stronger.

Correction -- get a triple-fuckload stronger. The state records for the 164 lbs. geezer class are, like, double my maxes.

[flak]

Originally Posted by enright3060

nice work gramps

Ha. Thanks, sonny.

[enright3060]

Originally Posted by flak

Correction -- get a triple-fuckload stronger. The state records for the 164 lbs. geezer class are, like, double my maxes.

ok then - its time for old man emo.

[flak]

Tuesday, April 15, 2008

WHERE IS EVERYBODY?

Didn't work out at lunchtime -- too much stuff to do at the office. Plus, I wanted to save my strength because we were possibly going to do a "mock meet" at the PL club workout, where everybody would try to hit new PRs on the big 3.

Wasn't sure I'd be up for squat, because my left knee and right Achilles' tendon have been bothering me. But I figured I could give bench and deadlift a try.

As it turned out, I was almost the only person who showed up.

Here's what happened...

Warmed up on a flat treadmill, walked 1 minute at 3.0 mph, 1 minute at 3.5 mph, and then about 12 minutes at 4.0 mph, until I completed a mile. My right Achilles' tendon was doing better.

Got into the weight room, there were about 6 people there, one of them from the PL club. Ummm, okay. Maybe there'll be a mock meet later?

FLAT BARBELL BENCH PRESS

Bare Oly bar (45 lbs.), 20 reps, 1 set
95 lbs., 10 reps, 1 set
135 lbs., 5 reps, 1 set
185 lbs., 3 reps, 1 set

Was trying to do quick eccentric, explosive concentric on all of th above.

215 lbs., 2 reps, 3 sets -- tried to be explosive but they were going up fairly slow
215 lbs., 2 reps + third with assist from spotter

FLAT BARBELL PAUSE BENCH PRESS

With two-second pause on the chest

135 lbs., 5 reps, 1 set
155 lbs., 5 reps, 1 set
185 lbs., 3 reps, 4 sets

Some kid started to rush over to help me during the last rep of the third or fourth set -- assumed I was trapped under the bar. That was sort of gratifying. I guess.

SOHP

In the power rack -- didn't want to aggravate my Achilles' tendon by powercleaning the bar up off the floor.

Bare Oly bar (45 lbs.), 10 reps, 1 set
95 lbs., 5 reps, 1 set
115 lbs., 3 reps, 4 sets
115 lbs., 2 reps + failed third, 2 sets
115 lbs., 1 reps + failed second, 2 sets

Unsure what to do next, I gingerly tried a couple of BW squats. No dice -- left knee protested vociferously. RDLs, maybe? Again, no.Previously undetected problem with right hamstring started hurting. Okay, fine, I can take the hints. I'll be a bench monkey tonight.

CABLE TRICEP PUSHDOWNS

50 lbs., 10 reps, 1 set
100 lbs., 5 reps, 1 set
140 lbs., 4 reps, 1 set
140 lbs., 5 reps, 3 sets -- the fifth reps were all dodgy

Just as I was getting ready for close-grip bench, everybody else who was working out left, so I had the weight room all to myself. Nice, but I think it sapped some of my motivation.

CLOSE-GRIP BARBELL FLAT BENCH PRESS

135 lbs., 5 reps, 8 sets -- did these as explosively as possible, thumbs about 8 inches apart

FLAT BARBELL LONG-PAUSE BENCH PRESS

Did this on a whim. Kept the bar on my chest for a count of 5 seconds.

135 lbs., 2 reps, 2 sets -- the second reps were tough, triceps really weak.

SRC INTERNAL/EXTERNAL ROTATIONS ON CABLE MACHINE

30 lbs., 20 reps internal, 15 reps external, 1 set each arm -- later reps on the externals were partial ROM
35 lbs., 10 reps internal and external, 1 set each arm

DUMBBELL CUBAN ROTATIONS

15 lbs. each hand

7 reps, 1 set
6 reps, 1 set
5 reps, 1 set

Wanted to do 10 reps per set but it didn't happen

I cut out at 11:10 p.m., 20 minutes before the weight room was due to close, just to cut a break to the student assistant working there. He said when I left he'd close up.